Fibromyalgia exercise prescriptions should be individualized based on your initial functional capacity, severity of pain and fatigue, and tolerance to the problems that activity causes you. A general rule is to do less than you think can be accomplished. Success is a powerful reinforcement and increases the likelihood of maintaining an exercise program.
Inactive persons with FM should begin at a low intensity that is comfortable and pleasant, performing just 5 to 10 minutes of exercise, 3 or more times per week (daily when possible). Recognize that you may have some tolerable short-term increases in pain and fatigue. High intensity, stop-and-go activities and sporadic workouts should be avoided, since overloading sensitive muscle tissues may result in a ‘flare up’ of FM symptoms.
Participate in a variety of activities to avoid repeatedly stressing the same muscles and joints. If you exercise at an appropriate intensity, frequency, and duration, the symptoms caused by the physical activity should resolve within the first few weeks of exercise.
This diagram below provides a graphic representation of a proposed dose-response curve for exercise.
This graph suggests a graded health benefit up to moderate levels of regular exercise (black line). Beyond this level, a decrement in benefit at extreme levels of exercise (dashed line) is likely to occur, due to increased pain and/or fatigue.
Please share your thoughts about this post- do you have increased pain and fatigue when you exercise? And what changes do you make to your exercise program, to accommodate these issues?
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